NFT: Workout, bodybuilding question for beginner

Strict Keto diet and HIIT.

I'm open to any and all suggestions

Has really helped me as well, but diet is a huge portion of the game, and what I struggle with the most. Why did God make pizza taste so good?

In comment 13653587 Mike from SI said:

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Has really helped me as well, but diet is a huge portion of the game, and what I struggle with the most. Why did God make pizza taste so good?

I'm more concerned with what to do about beer!

but the reddit fitness subreddit has some awesome background stuff.

In comment 13653590 Britt in VA said:

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In comment 13653587 Mike from SI said: Quote: Has really helped me as well, but diet is a huge portion of the game, and what I struggle with the most. Why did God make pizza taste so good? I'm more concerned with what to do about beer!

Yup! Cutting back on alcohol is a great way to lose weight. I've been drinking more light beer, but the real solution is to only drink rarely.

so the more detailed, structured the info, the better. I'm good at following a plan.

Cut out the booze, beer, pasta, bread, juices, snacks, sodas and get sweating.

I spend as much time as possible on my mountain bike these days, to counter-balance gym time and get outside to break up the monotony.

you have a six and three year old that can get them for you now. save your energy for recovery

any workouts you recommend to get tightened up?

There is no one-size answer for this question, but I was in a similar boat to you a few years back and here has what worked for me

Exercise/Lifting
- I primarily focus on body weight driven exercises (squats, pullups, push-ups etc) with a combo of HIIT exercises
- I also mix in some running but usually only around 5-6miles/week. But that might include sets of 400s etc
- tons of free exercise guides online, before all of this I was into CrossFit and still incorporate some ideas into my workouts. Also checkout fitnessblender

Diet
- probably the most important aspect of all of this. My issue has been portion control, I can (and do) eat more then I should. Lately I've made sure to limit portions and most importantly stop eating off of my kid's plate. I know those leftover chicken nuggets and fries look tempting but avoid it
- I also make an effort not to eat after 8pm
- Beer is also a killer, sure I still them but have cut back. If Im having a drink I usually go vodka, my (flawed) logic is at least it's less volume for a similar effect

Bottom line is that anything works if you do it and stick to just remember it's more of a lifestyle change (s) than any one specific thing. At my peak I was hanging around 230, but I think I may have finally crossed the 200 threshold.

That's what has worked for me, thanks for starting curious to hear what's worked for others

One size may not fit all, but I'd echo posts that talk about utilizing your body weight to get started (pushups, situps, pullups, etc), HIIT cardio, running and biking.

If your diet is working in your favor, you'll find it easier to figure out what works for you as lbs melt away.

In comment 13653611 ImThatGuy said:

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There is no one-size answer for this question, but I was in a similar boat to you a few years back and here has what worked for me Exercise/Lifting - I primarily focus on body weight driven exercises (squats, pullups, push-ups etc) with a combo of HIIT exercises - I also mix in some running but usually only around 5-6miles/week. But that might include sets of 400s etc - tons of free exercise guides online, before all of this I was into CrossFit and still incorporate some ideas into my workouts. Also checkout fitnessblender Diet - probably the most important aspect of all of this. My issue has been portion control, I can (and do) eat more then I should. Lately I've made sure to limit portions and most importantly stop eating off of my kid's plate. I know those leftover chicken nuggets and fries look tempting but avoid it - I also make an effort not to eat after 8pm - Beer is also a killer, sure I still them but have cut back. If Im having a drink I usually go vodka, my (flawed) logic is at least it's less volume for a similar effect Bottom line is that anything works if you do it and stick to just remember it's more of a lifestyle change (s) than any one specific thing. At my peak I was hanging around 230, but I think I may have finally crossed the 200 threshold. That's what has worked for me, thanks for starting curious to hear what's worked for others

Thanks for the advice, I've done the lifestyle change before, so it won't exactly be too much shock, but I know what a commitment it is, too.

The eating off the kids plate is a killer, ha!

do you mean get into good shape or compete (assuming as a natural) ?

I just want to feel the satisfaction of being toned for once.

It's all for personal improvement.

for each while somewhat similar is also different.

In comment 13653596 Britt in VA said:

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so the more detailed, structured the info, the better. I'm good at following a plan.

I was in a somewhat similar position. I am 5'10 and and change (used 5'11 1/4" but after two spinal cervical fusions I lost a tad) and was 205. I was got myself back working out regularly in the spring then hit a set back and lost my way a bit.

I just restarted my working out and now include running which I have never been a runner before. I run first and lift after. The main key with lifting is regularly change the routine. Not just the exercises but which days you do them and even how you group them. I do two sets of "grouping schedules", one for every 4 weeks and the other is during a 12 week period. So basically 3 months with a certain type of exercise plan (those plans can vary) and within that I change up the type of exercises (so maybe change the bicep types, chest workouts etc)but keeping it the same as in 5 days a week or 6 days week etc.. Then when that 12 week period is done you start a whole new 12 week plan where maybe you lift 3 days a week but they are STACKED days where you do all body parts each time. The other 3 days (1 day is always the rest day) are just cardio and or low impact routines..

I also mix in 3-4 weeks of the 12 week period as two a days. I do boxing workouts as the second workout and beat the shit out of BOB- Body Opponent Bag.

DIET is always VERY difficult for me. I am trying to get shredded for the first time too and I am 47 going on 48.. Keep a log of everything you do.

Too big a risk for injury.

In comment 13653629 well...bye TC said:

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for each while somewhat similar is also different.

I'd like to hear the differences of a beginner program for someone "looking to get toned," compete naturally, or roid up.

I'm in a similar situation with a 2 year old and newborn. For me to be able to do anything, I have to be able to do it at home. Once the kids are down, the thought of packing a bag and heading to a gym would be a deal breaker.

I found this body weight resistance workout routine on reddit. It's complete with video and animated gif animations of the workout. It doesn't look like much, but I am drenched with sweat by the end.

Every other day I use the treadmill for 45 minutes.

Unfortunately though, to get ripped up, that happens in the kitchen. Gotta eat smart and clean. Thousand different ways to do that, with the core idea being operating on a calorie deficient diet.

Body Weight Resistance Workout - ( New Window )

You're older like me, the extra rest for each bodypart seems appropriate. I linked to one I like below, but there are others with less volume.

If you're just getting into it I'd avoid anything too strength-based, as again it increases the injury risk.
Push Pull Legs routine - ( New Window )

I'm going to start some light running this week, do some reading, and start a plan for diet and lifting in the next week or two.

I'm 42, and have a 3 and 5 year old.
I've always been fit, but with young kids there just less time to excercise like I use.

I tried a different excercise routines, but the only I've had success with because its only 1/2hr everyday is P90X3. When its only 1/2hr, there is no excuse not to excerise.

Excerices is good for staying fit, but to get rid of fat, diet is much more important. You need to go a low refined carb diet. Note, this is not a no carb diet, but rather a low refined carb (anything made from white flour, sugar) diet. Whole grain carbs can still be eaten in moderation.

easiest advice I can give to folks who start this....there's no easy quick fix - have to be committed to making "cultural" changes. As far as foods go, I don't subscribe to the "you need to eat healthy every meal" kinda thing. Just eat a shitload of veggies and lean meats, mixed in with your normal stuff, as long as it's not fast food. You should drink about a gallon of water per day as well. Eat MEALS instead of snacking. 4 solid meals a day will do the trick.

Veggies, lean meats, eggs, water.

as my 6 year old son is Celiac, so we already pretty much don't do any sort of breads in our house. That eliminates a big carb for me.

trying to cut 30 pounds or so and stay ripped, running and free weights will do the trick. Do simple dumbbell exercises that you can find on the internet. 45 minutes 3 or 4 days a week, mixed in with running, and you'll be there in no time.

In comment 13653679 Britt in VA said:

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as my 6 year old son is Celiac, so we already pretty much don't do any sort of breads in our house. That eliminates a big carb for me.

That's good, but I will also say that multi grain breads or fiber breads are a good source for energy and not bad for your body at all. Get a fiber rich bread and have that with PB and banana or something in the morning on some days to mix it up.

In comment 13653635 Rocky369 said:

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In comment 13653629 well...bye TC said: Quote: for each while somewhat similar is also different. I'd like to hear the differences of a beginner program for someone "looking to get toned," compete naturally, or roid up.

I cant speak to the anabolic aspect as I was a natural comp. but its really a question of degree of intensity and sacrifice - to what extremes one wants to go re diet cardio etc.

you first goal is just to gain some "fitness". During this time, record a journal of everything you eat and drink. This food journal should be what you eat on a normal everyday routine. Do this for at least a week, but ideally for a couple of weeks. You should be able to see a pattern of routine foods and drink that you might be able to eliminate some calories without deprive yourself. Drink a couple cups of coffee? Eliminate one. Get rid of the "white". White bread, sugar, white rice, etc. Like pasta? Move to a whole wheat pasta instead of the enriched pasta. These are just some examples, but there are a number of choices that you can make to cut some of the calories. This way you are still eating what you normally do without having to go full cave-man.

To get started with some basic fitness, I'm a big fan of the Couch-to-5K program. You are an experienced runner, but you haven't done so in some time. If you start running without conditioning the body, then you are likely to suffer a setback. Building your routine via interval training that the C25k program advocates, allows for the gradual conditioning of the body.

look into Orange Theory Fitness. There are studios all over. It's a favorite among crews because of the workout and locations.

1 hr mix or cardio (HIIT), rowing, treadmills, bodyweight, and floor exercises. I've been doing it for 3 months now, 2x a week and have shed 10 lbs and reduced 6% bodyfat while sleeping better and having more energy.

already a lot of good advice here. Clean diet of food you cook yourself - carry a playmate with home prep food in tuppers. avoid protein bars and RTD (ready made) drinks - shakes at home ok. Empty stomach cardio 45m first thing am if poss in addition to regular weight training. Compound movements reps in 15-8 range dep on exercise and weight used. Biggest key is to make all of this (or as much as you can) a habit like shaving or brushing your teeth. Theres no "do I feel like working out" etc. It has to be a daily part of your life. Hope this helps.

I'll second whoever said keto. I've changed over to Keto and STRONGLY recommend it.

Instead of beer really helps the pounds come off.

has a free app where you can get a workout plan tailored to whether you want strength, endurance, mobility or some combination. the workouts are voice and video guided with instructions on form so it's a cost efficient substitute for a personal trainer.

I dropped a lot of weight intermittent fasting (only eating from 1pm to 9pm and minimizing dairy, gluten and alcohol) combined with training for half marathons (with one coming up on sunday).

when formulating my plan of action.

Kids complicate my schedule, but I've had enough and I'm ready to make a change.

HITT training -- long cardio is counterproductive. HITT burns calories longer after you end the workout. Burns fat and builds muscle. And increases testosterone and HGH levels.

5x5 lifting: Compound exercises with low reps. Best for building muscle and again increasing T levels and HGH

Intermittent fasting and lift while in a fasted state. One study shows lifting in fasted state can increase HGH levels by over 1000%. Intermittent fasting helps so many things, eg cell repair, insulin, energy levels, fat burning

I keep harping on the T count and HGH because you (as I) are at that age where those decrease precipitously and can really sabotage what you are trying to accomplish in the gym. I'm 49 and with the above program, I'm 6 feet and 190, my body fat is about 15 percent (not great but good for 49), and my T count is close to 700.

Good luck!

In comment 13653711 Britt in VA said:

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when formulating my plan of action. Kids complicate my schedule, but I've had enough and I'm ready to make a change.

I understand that, we are blended family with 9 kids altogether. Three now in college but 6 (12, 11, three 10 year olds - triplets and 8)...

In comment 13653741 jvm52106 said:

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In comment 13653711 Britt in VA said: Quote: when formulating my plan of action. Kids complicate my schedule, but I've had enough and I'm ready to make a change. I understand that, we are blended family with 9 kids altogether. Three now in college but 6 (12, 11, three 10 year olds - triplets and 8)...

Same here. My boys are 11 and 7, and my girlfriend's boys are 5 and 8. Very hectic. And I feel guilty sometimes doing gym but I realize I'm a better Dad with more energy if I get that in. Find a gym with a good kids club. I joined Lifetime Athletic. It's more expensive, but their kids area is huge and they actually have classes for the kids so they are having fun while you're doing your thing

whole chicken breasts in a large pan at 400 degrees for an hour with a can of pasta sauce poured on and store.

boring but I have lunch for the week Add vegetables and I will drink a tablespoon of cold pressed unrefined coconut oil for some fat.

I definitely did not level up as fast as it recommends. Go at your own pace. But I love it.
Link - ( New Window )

In comment 13653763 madgiantscow009 said:

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whole chicken breasts in a large pan at 400 degrees for an hour with a can of pasta sauce poured on and store. boring but I have lunch for the week Add vegetables and I will drink a tablespoon of cold pressed unrefined coconut oil for some fat.

Avoid store bought canned pasta sauce. It's loaded with sugar. Make your own.

not long term goals but what you expect to see happen. Right now, this is mostly pipe dream but it doesn't have to be.

I know you may think I say things to be mean, and I often do, but you are broadcasting several different signs that you are not going to reach your goal without more drastic changes (using the term toned, for one). This isn't something you'll do til you reach a goal, this is something you'll do forever with the goal constantly evolving. Someone else said culture change, and they're right. You're still look at this is something you've hopped off of but will now hop back on for awhile. That's not how it works, especially as you age.

First, getting ripped at 41 is easier than say at 51, but exponentially harder than at 31 or 21. Further, what do you mean by ripped? Brad Pitt in Fight Club? A vague v shape when you wear a tee shirt? One of these is possible, the other is effectively not. By the sounds of it you don't have an athletic background, so coming essentially zero (it'd be negative if you were obese) you have to put together a lot of building blocks to make this sustainable and effective. Either way, you're going to have to get into weightlifting. Others have mentioned bodyweight stuff and it's good, but only really a start. Most gyms have free personal training trials, abuse these to get some sense of how to do some basic compound lifts - benchpress, deadlift, squats. Much of weightlifting is getting the nervous system ready to fire signals at all the muscles needed for a lift and it takes years to get good at them, but you gotta start somewhere.

Running 2-3 Miles a day (what pace?) is better than nothing, but that's about it. It's not really long enough to improve cardiac performance, so it's utility is probably less than you think. I think you'd be better off doing longer distance for fewer days and keeping the pace honest.

I think if you scaled up eventually to a routine of 3 days lifting those basic lifts, 3 days runnning you'd reach your goal assuming diet matches, but just because it's simple doesn't mean it's easy.

I think finding a group workout setting that challenges you would be good - it provides accountability which is often what we lack, causing us to slack. Not saying a crossfit, it can be mellower than that, but it's a good addition even if only for a single day of a week's routine. Keto has worked for everyone I know who's done it, but I question it's long term sustainability and long term benefit. There's probably a lot of policing of your diet you can do before anything that drastic is needed.

In comment 13653766 DC Gmen Fan said:

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In comment 13653763 madgiantscow009 said: Quote: whole chicken breasts in a large pan at 400 degrees for an hour with a can of pasta sauce poured on and store. boring but I have lunch for the week Add vegetables and I will drink a tablespoon of cold pressed unrefined coconut oil for some fat. Avoid store bought canned pasta sauce. It's loaded with sugar. Make your own.

the 32 oz can has 25 g of sugar, divided by 5 days worth and about 15% or more of it won't get consumed and it's about 4 g of sugar per lunch compared to 39 g in a can of coke.

You are right, but I think it's important to compare it to what you were doing before and this is meant for speed and convenience. Got any recipes for your own pasta sauce?

olive oil in a pan over medium-high heat
add minced garlic salt and pepper

throw in tomatoes, and cook pressing down to release juices and mash up

add some basil and a little bit of water. Add some tomato puree or paste to thicken.

Season with salt pepper to taste

And videos, hell if you want I can refer you if you want.
Link - ( New Window )

In comment 13653786 DC Gmen Fan said:

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olive oil in a pan over medium-high heat add minced garlic salt and pepper throw in tomatoes, and cook pressing down to release juices and mash up add some basil and a little bit of water. Add some tomato puree or paste to thicken. Season with salt pepper to taste

Thanks, I am going to try this...

is Bikram Yoga (hot yoga). 90 minutes of core strength, flexibility, etc in 105 degrees with high humidity. You will sweat a ton, and burn fat like crazy. I lost 35lbs in 2 months doing bikram yoga 3 times a week.

Now it is not going to build you muscle mass, but it will lean you out and strengthen areas of your body you didn't know existed, mainly lower back muscles.

I have found it is like a total reset button for your body's hormones, etc. You will sleep like a baby the night you do it.


Seriously Id recommend everyone give it a try and its a great supplement to other forms of exercise. Doing it once or twice a week really helps heal tight sore muscles.

In comment 13653587 Mike from SI said:

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Has really helped me as well, but diet is a huge portion of the game, and what I struggle with the most. Why did God make pizza taste so good?

God must be Italian

In comment 13653580 BigBlue2112 said:

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Strict Keto diet and HIIT.

I have one more wedding to go to this season, then I'm back on the Keto bandwagon. I did it last year for about 4 months and lost a ton of weight. Felt amazing without those empty carbs sitting in my gut all day. Slept better, had more energy, was never hungry.

My 2 cents' worth ...

1. Diet (previously stated)
2. Do NOT over-train. Keep your workouts short and efficient.